CrossFit Afterburn – BURN 60

Warm-up (No Measure)

HAVE ATHLETES GRAB A LIGHT -MODERATE PLATE. INCREASING EFFORT AT EACH AMRAP LEADING TO A DEAD SPRINT AT THE END

AMRAP X 7 MINUTES

10 UP-DOWNS

10 PLATE DEADLIFT

5/5 BODY WEIGHT LUNGES

-REST 1 MINUTE-

AMRAP X 5 MINUTES

8 UP – DOWNS

8 PLATE DEADLIFT

4/4 FRONT RACK PLATE LUNGES

-REST 1 MINUTE-

6 UP-DOWNS

3 PLATE DEADLIOFT

3/3 OH PLATE LUNGES

-DEMO AND HAVE ATHLETES PERFORM

10 BODY WEIGHT STEP BACK LUNGES

(focus on the press back in front of the lunge)

10 UP -DOWN STEP UPS

(focus on planting the foot firmly on the box and stand with hips fully extended on top of the box)

into…

10 db step back lunges

(focus on bracing the midline, controlling the weight down and drive aggressively through the front heel while pushing back to stand position)

10 burpee step up

(focus on push up off the floor to a power stance, smooth and non stop movement for all 10 reps

Metcon (AMRAP – Rounds)

EMOM X 21 MINUTES

MIN 1 – 12/10 CAL BIKE

MIN 2 – 12 BURPEE STEP UP

MIN 3 – 12/12 DB/KB STEP BACK LUNGES ( ATHLETES CHOOSE WEIGHTS)
MOVE WITH PURPOSE AND GET AT LEAST :15 REST AT EACH STATION. WE ARE LOOKING FOR SMOOTH AND STEADY PACE AT EACH STATION

SCALE DOWN THE REPS FOR EACH STATION TO ALLOW AT LEAST :15 REST